Tuesday, August 26, 2014

August 27, 2014

A. EMOM For 24 Minutes 
- 12-15 Wall Balls (adv. 20)
- 12 Box Jumps 
- 200 m. Run

B. Pull Up Progressions 
Ring Rows 3x20
Strict Pull-ups 3x8-10
Weighted Pull-ups 3x4-6

C. Build to 1RM of Squat Clean

Monday, August 25, 2014

August 26, 2014


 A. 15 Minutes: Build to a Heavy Triple of Dead Lift. or Technique

 B. 4 Rounds For Time:
  • 10 DeadLifts @ 75% of part A.
  • 50 Double Unders or 150 Singles
  • 25 Sit-Ups
C. Skills/ Adv. Checklist

D. Build to 1RM of Jerk (Shoulder to Overhead)

Sunday, August 24, 2014

August 25, 2014

A.  AMRAP in 16 Minutes
Teams (3-4)
  • 200 M. Run
  • Thruster 65/45
  • HR Push-ups
B. Skills or Advanced Check List

C. Build to 1RM Back Squat
-Required for Adv. Group

Wednesday, August 20, 2014

August 21, 2014

A. Running Cindy
20 Minute AMRAP 
5 Pull-ups 
10 Push-ups 
15 Air Squats 
*400 m. Run every 5 Minutes 

B. 30 TGU

C. Skill Work + Mobility

Tuesday, August 19, 2014

August 20, 2014

A. 5 Rounds 
1 Minute Each
- Cal Row
- Push Press 95/65
- Sit-ups 
- DeadLift 185/105
- Double Unders 
*1 Minute Rest b/t Rounds 

B. Build to a tough Clean Conplex: 
Clean Pull + Clean + Front Squat

C. Skills + Mobility

Monday, August 18, 2014

August 19, 2014

A. AMRAP in 12 Minutes
30 Double Unders/60 Singles
15 Snatches 75/55

B. 3 Sets of:
10 Strict Pull-ups (weighted)
10 Ring Dips (weighted)
20 Walking Lunges 95/65

C. Skills and Mobility 

Sunday, August 17, 2014

August 18, 2014

A. AMRAP in 5 Minutes
6 Burpees
12 KB Swings 53/35
* 1 Minute Rest
AMRAP in 5 Minutes 
6 Burpees 
12 Wall Balls 20/14
* 1 Minute Rest 
AMRAP in 5 Minutes 
6 Burpees 
12 Box Jumps 

B. Back Squat
6 @ 60%
4 @ 70%
2 @ 80%
6 @ 75%
4 @ 85%
2 @ 90%
20 @ 55%

C. Skills + Mobility